Welcome to this session of Yoga Nidra and to the opportunity to reconnect with yourself.
For the next half hour you will be guided by my voice into a conscious deep sleep,
The yogic sleep of Yoga Nidra.
Yoga Nidra is a useful tool in getting the mind and body to move into a deep relaxation.
This invokes the deep consciousness within us.
As you prepare for the session,
Please lie on your backs in the Shavasana pose.
Keep a roll towel or a small pillar under your head.
Your chin is slightly tucked into your chest.
Your body is straight with the legs slightly apart.
The feet are resting on the outer edge.
Your arms are alongside your body,
A little apart from your body with the palms facing up.
If you need the pillow or support under your knees,
Feel free to do so.
As you move through the layers of consciousness,
Be in a let go mode.
Which means no analysis,
No intellectualization,
Just let go.
Do not fall into slumber,
Yet if sleep comes you will still be aware at a deep unconscious level.
No need to concentrate as this will create obstructions.
Listen to the guidance,
Listen to my voice.
You will be asked to remember your sankalpa which is a resolve or resolution,
A short mental statement impressed on the subconscious mind.
Sankalpa is the seed you create and then sow in the bed of your mind.
Your eyes are shut and remain shut throughout the Yoga Nidra session.
Please repeat silently to yourself that you will stay awake during the Yoga Nidra.
Soften your belly and take three slow deep inhales and exhales.
Now take in the walls and ceiling of the room that you are in.
Bring your attention to the sounds inside and outside the room.
Follow each sound and do not label the sound.
Just move your awareness from one sound to the next.
Now allow your body to relax starting with your toes,
Feet,
Knees,
Calf muscles,
Thigh,
Buttocks,
Back of the body,
Front of the body,
Neck,
Back of the head,
Shoulders,
Elbows,
Hands and fingers.
Relax your whole body.
Relax your whole body.
As your body is lying completely still,
Notice any subtle movements in your body.
You can notice the breath by the movements caused by your breath as it moves through your belly,
Up the diaphragm,
Chest,
Throat and nostril.
This breath is also moving through all the cells in your body.
You have no control over this breath.
You can notice and be aware of your breath as it enters and leaves your body.
The inhales and the exhales will happen,
Sometimes slow,
Sometimes fast,
With short pause or a long pause between each breath.
Follow the path of your breath.
Notice and let go of any labels of judgement that might arise in your mind as you follow your breath.
Now make your short mental statement,
The sankalpa.
Keep it in the present moment as you plant the seed in the deep unconscious.
Remember,
All energy follows intention.
Repeat your resolve silently to yourself,
Three times.
I will guide you through each body part.
As I mentioned the part,
Follow my suggestion and focus on the area.
Remember,
You are not to make any conscious effort to relax or linger on any body part.
Just listen and allow the feelings to develop.
I will guide you by naming each body part and I will quickly move through them.
Just listen,
Silently repeat to yourself and let feelings develop and drift.
Do not linger,
Notice and let go,
Just follow my voice.
If any other thought enters your mind,
Do not worry,
Smile and bring your attention back to my voice.
We will begin with the right foot.
Bring your awareness to your right foot.
Right big toe,
Second toe,
Third toe,
Fourth toe,
Baby toe,
Top of the right foot,
Sole of the right foot.
Right heel,
Right ankle,
Right calf,
Right shin,
Right knee,
Back of the right knee,
Right thigh,
Back of the right thigh,
Right groin,
Left foot,
Left big toe,
Left second toe,
Third toe,
Fourth toe,
Baby toe,
Top of the left foot,
Sole of the left foot,
Left heel,
Left ankle,
Left calf,
Left shin,
Left knee,
Back of the left knee,
Left thigh,
Back of the left thigh,
Left groin,
Your whole right leg,
Your whole right leg.
Your whole left leg.
Your whole left leg.
Bring your awareness to your right hand,
Right hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Top of the right hand,
Palm of the right hand,
Right wrist,
Right forearm,
Right elbow,
Right upper arm,
Right shoulder,
Right armpit,
Your whole right arm,
Your whole right arm,
Left hand,
Left hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Top of the left hand,
Palm of the left hand,
Left wrist,
Left forearm,
Left elbow,
Left upper arm,
Left shoulder,
Left armpit,
Your whole left arm,
Your whole left arm.
Bring your attention to your belly and let it soften.
As the breath fills the belly,
Start to take your awareness into the inner organs.
Spleen on the upper left side,
Your ascending colon,
Liver on the top right side,
Next to it your pancreas,
Your stomach,
Your right kidney,
Your left kidney,
The adrenal gland on the right kidney,
The adrenal gland on your left kidney.
Move into your right lung,
Left lung,
Your heart,
Allow the awareness to rest for a little moment longer on your heart.
Lower back,
Take the awareness into the lower back,
Middle back,
Upper back,
Back of the neck,
Back of the head,
Forehead,
Right temple,
Left temple,
Right eyebrow,
Left eyebrow,
Middle of the eyebrow,
Right eyelid,
Left eyelid,
Inside the right eye,
Inside the left eye,
Right nostril,
Left nostril,
Both the nostrils,
Your whole nose,
Right cheek,
Left cheek,
Right ear,
Left ear,
Inside your right ear,
Inside your left ear,
Right jaw,
Left jaw,
Your tongue,
Upper lip,
Lower lip,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Middle of the chest,
Upper belly,
Navel,
Lower belly,
Legs,
Arms,
Back of the body,
Front of the body,
Your whole head,
Your whole head,
Your whole body,
Your whole body.
Bring your attention back to your breath,
Making no effort to change the inhale and the exhale.
Count backwards from 12.
Count each inhale and each exhale.
I'm breathing in 12.
I'm breathing out 12.
Count all the way to zero,
Reminding yourself that you're practicing your Vanidra before you begin to count.
Please start now.
Come on.
Now bring your attention to your body as it lies in contact with the floor beneath you,
Back of your head,
Shoulder blades,
Elbows,
Back of the hands,
Buttocks,
Both the heels.
Clearly and distinctly feel all the contact points of the body against the floor.
And as you exhale deeply into the ground,
Begin to think of your body as heavy.
It is so heavy that it is sinking into the ground.
Every part of your body is heavy as a rock.
Feel this heaviness.
Observe and notice how does the heaviness feel.
Think of your body as being very light,
Feeling of lightness.
Your light as a feather.
Your hands and your arms are light.
Your torso and your head is light.
And your legs are light.
You are so light that you can almost float.
How does the lightness feel?
Think of a very cold day.
How does it feel when you walk barefoot on a cold floor?
There is a cold wind blowing around you.
You are lying in the snow on this very cold day.
Feel the coldness.
Now think of a very hot summer day.
You have no shade.
The sun is beating down the bare back.
Feel the sun.
Feel the heat on your body,
On the bare skin.
What does this heat feel on your body?
Now think of how you felt pain.
Pain.
Physical,
Mental or emotional pain.
Recall the pain.
Remember the feeling.
Now think of how you felt pleasure.
A physical,
Emotional or mental pleasure.
Recall pleasure.
And feel the sense of pleasure.
Think of a place which reminds you of pleasure and relaxation.
Think of the surroundings.
It is a place you have been or would like to be in.
Feel how it would be to be in such a place right now.
You are lying down in this place of relaxation and solace.
What does the ground feel like?
Is there light around you or is it dark?
Are there bright colours?
Fields of sunflower,
Rows of blueberries,
Bright colours,
Sound of the ocean waves,
A dove,
An eagle flying,
A white sandy beach,
Sunset,
Bright warm orange colour,
A black panther,
A white dove,
A snake,
A rose,
An apple,
A crescent moon,
A meadow,
Full moonlight on a green meadow,
Icecap mountain,
An eagle flying,
A warm spring bath,
A white dove,
Clouds in the sky,
Setting sail,
Birth,
Body,
Love,
Laughter,
Death,
Silence.
Bring into awareness the resolution you set at the start of this yoga nidra.
Repeat your intention for sankalpa three times in the present moment.
Now bring your attention back into your body.
Right leg,
Left leg,
Right arm,
Left arm,
Right shoulder,
Left shoulder,
Your whole back,
Into your belly.
Begin to focus on the sounds that you hear inside the room,
Sounds outside the room.
In your mind's eyes,
Start to take in the walls and ceilings of this room.
See your body from above lying on the floor.
See your body from above,
From head to toe,
Lying on the floor.
Are you this body?
Are you the awareness that knows it's practicing yoga nidra?
Take three deep inhales,
Three deep exhales into the belly.
We are all visitors to this time and place.
We are just passing through.
Our purpose here is to observe,
To learn,
To love,
To grow.
Then we return home.
Your yoga nidra session is over.
You can choose to continue to rest.
Or you can bring yourself back into a seated position.
Take another deep breath wherever you are.
Thank you and Namaste.
